Monkey Rows are a shoulder exercise that primarily affect the side delts and a bit of the rear delts. You can use more resistance than lateral raises. It's a great exercise.

Hold a DB in each hand at your side in a neutral grip. Raise the DB's along your side as straight up as possible as your elbows bend outward and as forward as you can make them. Lean a bit forward from the waist. Raise the DB's toward the armpit as high as you can and then return to starting position.

Also to had it's seems really good for traps. Does it hit other bodyparts aswell?like biceps?What would be a approriate rep range? does 10x3 work on this?

You have asked/said something like this in almost every post youve made.

Get it through your head. It doesnt fucking matter what rep range you use. Use a bunch of different rep ranges at different times.

And you wonder why I said that you wont make any progrss. You dont 'get it'. And you cant 'get it' by asking dense questions on the internet.

Go to the damn gym and figure out what works for you. I promise no one will yell at you in the gym if you are there for months experimenting how to make the most progress and ACTUALLY make progress in the process.

I have added them recently in my routine as you can have more wheight then laterals but i also do laterals of course.The hard thing is to keep the elbows to the side, when one looks at the deskription if the db's going to be at the sides of the body coming up then the elbows naturally point a little behind, like in the directon of the back instead of fully to the sides. But if i do them more infront of the body then strictly to the sides i can do this but will the effect still be the same?

I am not avoiding side lateral, i wrote that i do these but also still do side laterals.But i add this to sometimes hit the delts with a little more wheight and work traps a little too. But the main build of my mid delt training is still side laterals

minsarale wrote:I am not avoiding side lateral, i wrote that i do these but also still do side laterals.But i add this to sometimes hit the delts with a little more wheight and work traps a little too. But the main build of my mid delt training is still side laterals

Dude, you are skinny and clueless yet asking tons of questions you aren't even ready for. How did someone at your stage come to the conclusion that they needed to add in upright rows because they needed more weight?

Find a program, stick to it, gain 30 or 40lbs and come back when you are ready to make some real progress. Between this and your other threads, all you are doing is wasting our time and your own.

Any luck yet getting those arms bigger but staying at the exact same body weight?

bro, this thread is about this exercise,i only asked those questions to get the thread going.Also because there are big guys here including yourself, this is why i ask for your opinon. There is a regular saying as one should ask one who is big since they have done stuff right to get that big.

English is not my native language i think i expressed myself wrong in the other thread but same size i meant same around the same bodyfat rate. But I want to gain size and infact i have done so going up 10lbs and putting on 2.5cm on my arms. Also before rehab and operation i wasn't skinny,sure i wasn't as big as you but for my age and time spent training i had good progress. And I am adding wheight slowly,like from the past weeks i have gone up 2 lbs.